Free Weight Watchers Points List

Disclaimer: The team of Weight Watchers keeps updating the program, according to the requirements/feedback of their members. The program has been updated many times, the latest one being the Weight Watchers 360° program, which was unveiled on the 3rd of December, 2012. The program teaches members how to manage their food environment, claiming that we tend to eat what we see. It also guides people on ways to control their temptation, and to avoid pleasure eating. Weight Watchers has not increased their rates for this new approach, and all the meetings, eTools, and apps are included in the total fee.

The content in this article explains the Weight Watchers program in detail. The details of the current program are exclusively available to the paid members of Weight Watchers.

There are many online weight loss programs and one of the most popular ones is Weight Watchers. Unlike other diets, in this online weight loss program, there are no food or food groups that you are forbidden to eat. Every item of food that you eat, has a point assigned to it. This point assignment is based on the type of food, calories it contains and its portion size. When you join Weight Watchers weight loss program, you have to keep within a specified number of points in a day that is personalized just for you. You have to strictly keep a track of what you are eating. Food that is natural and in its raw state has lesser points assigned to it. On the other hand, processed food, dairy products and desserts have a higher point assigned. Weight Watchers points system makes it easy for people to know how much and what they are eating.

Weight Watchers Points Formula

The actual Weight Watchers points formula is a secret and is governed under the patent law of United States. The formula is like this:

p = c/50 + f/12 - min {r,4}/5

where p stands for points, f stands for fats and c stands for calories. r stands for dietary fibers and min {r, 4} stands for the smaller number between dietary fibers or '4'. With this formula you can calculate the points in different kinds of food that you consume.

Weight Watchers Points List

Those of you who need a ready-made Weight Watchers points list, here is a detailed list given below.

Food Item

Quantity

Points

Fruits

Apple

1 large

2

Apricots

3 halves

1

Banana

1 medium

2

Blackberries

1 cup

1

Cherries

1 cup

1

Currants

1 cup

1

Dates

2

1

Elderberries

1 cup

1

Fig

1

0

Gooseberries

1cup

1

Grapefruit

1

2

Grapes

1 cup

1

Guava

1

1

Honeydew melon

1/8 segment

1

Jackfruit

½ cup

2

Kiwi fruit

1

1

Kumquats

10 small

1

Lychees

10 medium

1

Mango

1

2

Mulberries

1 cup

1

Nectarines

1

1

Orange

1

1

Peach

1

1

Pomegranate

1

2

Raspberries

½ cup

1

Strawberries

1 cup

1

Star fruit

1

1

Tangerine

1

1

Watermelon

1 cup

1

Water Chestnut

1 cup

1

Vegetables

Asparagus

12 spears

0

Arugula

1 cup

0

Artichoke

1 medium

0

Bottle Gourd

1 cup

0

Brussels Sprouts

1 cup

0

Cabbage

1 cup

0

Capers

1 teaspoon

0

Carrots

10 baby

0

Cauliflower

1 cup

0

Cucumber

1 cup

0

Corn

6 medium

4

Daikon

1 cup

0

Endive

1 cup

0

Fennel

1 cup

0

Gherkins

1 cup

0

Jalapeño

2

4

Ladyfingers

1

1

Lettuce

1 cup

0

Lemon

1

0

Lotus root (cooked)

1 cup

1

Mushrooms

1 cup

0

Potato

1 large

3

Pepper

1 cup

0

Pumpkin

1 cup

0

Radish

1 cup

0

Scallions

1 cup

0

Spinach

1 cup

0

Sprouts

1 cup

0

Yams

1 large

3

Nuts and Cereals

Almonds

22

4

Brazil nuts

8

5

Bran

¼ cup

0

Caraway seeds

1 teaspoon

0

Cashews

14

4

Cereal

1 cup

2

Chestnuts

6

1

Hazelnuts

20

4

Macadamia nuts

12

5

Peanuts

40

4

Pecans

14

5

Pistachios

40

4

Prunes (dried)

2

1

Pumpkin seeds

1 tablespoon

1

Raisins

¼ cup

2

Rice crackers

8

1

Sesame seeds

1 teaspoon

0

Walnuts

8

5

Meat and Seafood

Anchovies

6

1

Antelope meat

1 oz

1

Bacon

1 slice

1

Bass

1 fillet

4

Beef (ground)

1 pound

24

Beef steak

1 small

7

Beef steak (lean)

1 small

7

Beef stew

1 cup

5

Beef Bourguignon

1 cup

18

Buffalo wings

3

9

Calamari

½ cup

11

Catfish

1 fillet

4

Caviar

2 teaspoon

2

Ceviche

½ cup

2

Chicken (fried)

3 oz

7

Chicken (canned)

½ cup

4

Chicken breast (grilled)

1

3

Chicken patty (fried)

1

4

Chicken salad (store brought)

½ cup

4

Chicken soup

1 cup

4

Chicken stew

1 cup

4

Chicken chili

1 cup

12

Clams

½ cup

1

Crabmeat

½ cup

1

Crayfish soup

½ cup

2

Duck (cooked without skin)

¼ duck

5

Fish flounder

1 fillet

4

Fish Bluefish

1 fillet

6

Fish Haddock

1 fillet

4

Fish carp

1 fillet

7

Fish mackerel

1 fillet

8

Fish salmon

1 fillet

4

Fish tuna

1 fillet

6

Fish trout

1 fillet

8

Goat meat

1 oz

1

Goose

1 oz

1

Lasagna (chicken, frozen)

1 cup

5

Lobster (steamed)

1

3

Liver pate

2 oz

3

Meat loaf

1 slice

8

Mincemeat

¼ cup

3

Mussels, cooked

½ cup

1

Ostrich, cooked

1 oz

1

Oysters

½ cup

1

Pigeon, cooked

1 oz

1

Pork, cooked

1 chop, ½ cup

5

Red Snapper

1 fillet

4

Salami

1 oz

3

Salmon, smoked

1 oz

1

Seafood salad

½ cup

6

Scallops, fried

20 cup

7

Strudel

1 piece

8

Turkey

1 patty

4

Veal

1 slice

4

Other Food Items

Almond butter

1 teaspoon

1

Bagel

1 small

3

Barbecue sauce

1 teaspoon

0

Bean dip

½ cup

1

Bechamel white sauce

¼ cup

4

Beer

1 can

1

Brownie

1 piece

2

Cake

1 piece

5

Champagne

1 small glass

2

Cheese spread

2 tablespoons

1

Corn chowder

1 cup

4

Custard

1 cup

6

Donut

1

5

Eggs, scrambled

2

5

Fruit salad

1 cup

2

Guacamole

½ cup

2

Hollandaise sauce

¼ cup

8

Irish coffee

1 cup

4

Ketchup

¼ cup

1

Lollipop

1

1

Macaroons

2

2

Milk (whole)

1 cup

4

Noodles, cooked

1 cup

3

Peanut butter

1 tablespoon

2

Popcorn, with butter

3 cups

7

Pudding

1 cup

7

Salsa, fresh

½ cup

0

Salad Dressing, regular

2 tablespoons

4

Tabouli

½ cup

4

Tofu

½ cup

2

Vinegar

1 tablespoon

0

Wonton, steamed

6

4

Yogurt

1 cup

4

So, now that you have this free Weight Watchers points list, you can make an informed decision about your diet. You can even make your own personalized weight loss program and then calculate the points for any food item.

I need a list of foods with the point values - called weight watchers and was given no help - I don't think that's too much to ask after paying money just to get a point number. I feel like I have been taken...lesson learned - Linda [January 5, 2017]

thank you so much - Linda [July 12, 2016]

HOW MANY POINTS DOES CHEESE HAVE IN IT?,,,THANK YOU.. - LISA WOOD [April 19, 2016]

No matter what I do the right side of the list document doesn't show the points. I've reduced and reduced the size. In the PDF - Jude philips [April 4, 2016]

I love fresh english pea's and I bought 30 pounds of them and I sit shell and eat them all day until I go to bed or run out, now all I am interested in knowing is how many points do you think I am taking in and how many points is in a can of black olives? - violet pirillo [June 15, 2015]

I joined weight watchers on line and want to change to meetings how can I do this - Pam [November 2, 2014]

I need the numbers of points per weight . If you still do this exp 170lbs maybe 28pt aday - melba makauskas [March 18, 2014]

IF YOU CAN AFFORD THE "WEIGHT WATCHERS PROGRAM" BECAUSE YOUR HEALTH AND THE PILLS THAT ARE SO EXPENSIVE TO STAY A LIVE; HOW DO YU FIND OUT HOW TO LOOSE THE WEIGHT? I WEIGHT 255 PDS, 5'5 I NEED HELP UNDERSTANDING. - PAMIEJO [February 22, 2014]

Here is a list that I found for those that where looking to know how many points they can have per day. The number of points you should consume per day is based on your current weight. According to Starling Fitness, the point allowances based on weight are as follows: Less than 150 pds: 20 pts./day150 to 174 pds: 22 pts./day175 to 199 pds: 24 pts./day200 to 224 pds: 26 pts./day225 to 250 pds: 28 pts./day250 to 275 pds: 30 pts./day275 to 300 pds: 31 pts./day300 to 325 pds: 33 pts./dayMore than 350 pds: 34 pts./day

I hope this help anyone that was asking about the points per day. Good luck to all! :) - Lisa R. [December 10, 2013]

Great way to help people. Thank you very much. - R.K.M. [September 17, 2013]

How do I figure up how many points I can have a day? - Susie [August 10, 2013]

how do I find the weight watchers points for the Olive Garden - mariane [May 25, 2013]

what are points for choclate and bread and alchol - vanessa [April 17, 2013]

why does it say 2 points for a medium banana, when i look it up on my ww web site is large banana 0...can i trust this chart ? - clare [August 8, 2012]

this is wonderful, thanks for putting effort in as I can't afford weightwatcher either - TRISH [July 28, 2012]

very helpful! - yvette [July 28, 2012]

i am a weight watcher life time member i cant afford to rejoin and would like some help on points and the foods to eat can you help me out - barbara trupps [July 1, 2012]

I just signed up this morning for the monthly program.I am really frustrated! I just want to find how many points for fried zucchini and how many points for a cupcake with buttercream frosting...I cannot find this information anywhere! Just basic food items! WW had a list several years ago that had all food items alphabetically. I can't track my points if I don't know the point values! Also, nowhere in my packet does it have the meeting days and times of the WW site where I joined...it would have been nice if somewhere in the paperwork, a stamp or a piece of paper had the days and times for meetings. Sorry to rant, but I was very excited about joining and I have spent almost 2 hours trying to find point values for 2 food items, I called the 800 number as well and the gentleman was nice but all he could do was guide me to community section that gave OVER 4,000 recipes for zucchini! I just wanted a basic point value for "fried zucchini"! - Katy F. [May 25, 2012]

I just picked up a copy of Weight Watchers Quick Start Plus Program Cookbook and back when this book came out they did not list fiber. How do I calcute the points for these recipes? I'm doing the old program not the points plus - Donna D [March 6, 2012]

I saw information on official WW documents that indicate MOST of the fruits you have listed here are 0 points. - sherry [February 24, 2012]

If a male is 6ft tall weighs 235# and want to lose 55lbs , how many points per day will meet this goal. How many free pts per week is one allowed. - William Pellech [January 28, 2012]

May I print a copy of the above list of foods and values? I think it would help make all of this easier. I am not the greatest computer person. - Sara H. [January 14, 2012]

how can i sign up for free - lessie greene [June 28, 2011]

how many points is watermelon? - melody h [June 27, 2011]

thankyou this was very helpful, x - titch [April 10, 2011]

what is the points on sugar free lemon ice - Mary [April 6, 2011]

this is awsome. i need this.thanks so much. there out of calculaters i need one.this helps alot.do you have cearal that you eat list though if so would love to have it.thanks alot - Joanne Hopkins [February 15, 2011]

how can i eat fruits for free points and lose weight - Mary [February 8, 2011]

i wish i could just type in my weight and it tell me how much points i should take in. it was good how they calculatethe food and how much points each food was so you can know what to take in and count also so you dont go over your points. - shennel [January 9, 2011]

How do you determine the number of points you are to eat each day? - Frances Seal [November 19, 2010]